Question: How can food affect your mood?
Certain nutrients in food can affect our mood by modifying the production or release of natural brain chemicals called "neurotransmitters". Neurotransmitters help brain cells communicate with one another. There are 30 to 40 neurotransmitters and researchers believe that 5 or 6 of them can be affected by nutrients in food. Researchers also now believe that certain nutrients flowing through our brain can affect everything from mood to alertness to our ability to learn.
Any drastic change in normal eating patterns can alter neurotransmitters in your brain and affect your mood - for example, crash dieting, bingeing on sweets or skipping meals like breakfast.
Question: Which foods should we eat to improve our mood?
Popcorn. This is a snack that you can feel good about! Popcorn is a whole grain and it has low glycemic index carbohydrates, which are slowly released as blood sugar. Even better, 3 cups of air popped popcorn has less than 100 calories - and 3.5 grams of fibre.
If you don't have an air popper, buy low-fat microwave popcorn.
Oranges and orange juice. If you're looking for a sweet snack to boost your mood, reach for an orange or a small glass of 100 per cent juice. It's an excellent source of vitamin C which your body needs to produce stress hormones. And vitamin C helps your body absorb four times more iron from plant foods, which can help keep your energy level up. And the soluble fibre in an orange slows the absorption of carbohydrates into your blood stream and keeps your blood sugar stable longer. Remember, a dip in blood sugar can deprive your brain of the nutrients it needs to make neurotransmitters.
Walnuts. Walnuts have long been considered a brain food due to their wrinkled, brain-like appearance. But their real claim to fame comes from the fact they are an excellent source of ALA - or alpha linolenic acid - an omega-3 fatty acid that's needed for mood-lifting neurotransmitter production. Some evidence also suggests that higher intakes of ALA might help prevent depression. Other foods rich in ALA include flaxseeds, flax oil, tofu and omega-3 eggs.
Salmon. Here's another food rich in omega-3 fatty acids important for brain health. But salmon goes one step further. It's an excellent source of vitamin D, a nutrient that many Canadians don't get enough of in the fall and winter. Recent research has linked suboptimal vitamin D levels with higher rates of depression in women and older adults.
My advice is to eat fatty fish like salmon twice a week, it's good for your heart too. But you should also take a 1000 IU vitamin D supplement to prevent a vitamin D deficiency.
Lentils. Lentils are an excellent source of folate, a B vitamin that's essential for mood and nerve function in the brain. Studies have linked low levels of folate to depression. It's thought that a folate deficiency impairs the metabolism of serotonin, a neurotransmitter that makes us feel calm, relaxed and happy. Add lentils to soups, chili, salads and casseroles. To save time, buy them already cooked in the can. Just drain and rinse under cold running water, and they're ready to add to your meal.
Question: What about chocolate - isn't that a "feel good" food?
That's why many people call themselves "chocoholics"! There are many theories why people crave and love chocolate. Chocolate contains phenyl-ethyl-amine, a chemical that some experts say stimulates feelings that people experience when in love. Its feel good chemicals have long been associated with feelings of love, safety, and comfort. Others argue that our love of chocolate is purely sensory. It's the desire for the oral experience of chocolate - the odour, flavour, and smoothness - that we crave.
Question: Which foods we should stay away from, that could deflate our good mood?
- 1) Avoid restrictive diets. Restricting your food intake and skipping meals can lower your blood sugar, which can lead to headaches, lack of concentration, and irritability.
- 2) Don't cut out carbs. Eating too few carbs can cause low blood sugar, fatigue - and reduce the amount of serotonin your brain produces.
- 3) Restrict caffeine and alcohol. Alcohol and caffeine impact your ability to get a good night's sleep, which can have a negative impact on your mood the next day. Alcohol also dehydrates you, which can cause you to feel fatigues.
